What are some simple leg strengthening exercises?

[sribri]

I completed today my week 4 runs and will start week 5 in couple of days

I felt that I need to strengthen my legs if I have to run longer duration. What are 2-3 simple exercises that i can do in 15-20 minutes daily that will help me run longer?

I don't have very strong knees or legs to do complicated exercises.

Thanks

[John_W Graduate]

Actually, you don't.

The program is designed to get you through to Week 9 and running 3x 30mins, without any other intervention.

It's a noble thought and won't do any harm and of course will do you good, but it isn't as necessary as you think.

Your body is ready for Week 5 - it's not obvious, but it's true. By completing Week 1 you were prepared for Week 2. For Week 3, the cumulative effect of W1 and W2 prepared you. Same for W4 and so on.

[sribri Graduate in reply to John_W]

Thanks! Good to know that nothing additional workouts need to done.

[IannodaTruffe Mentor]

There is a link in the guide to the plan to leg and knee strengthening exercises.

[sribri Graduate in reply to IannodaTruffe]

Thanks. I will checkout.

[EThomas Graduate]

Have a look at the Strength and Flex forum for some inspiration.

[sribri Graduate in reply to EThomas]

Sure. I will checkout.

[Learnerlady Graduate]

Hi sribri, after wk4 i started with hip/knee pain which i rested a couple of weeks and then restarted taking extra rest days and doing the NHS Exercises for runners just a couple times each week. Just completed w8r1 after just one day rest and feeling great. They only take 20min max if you feel you might benefit but we all have quirks and different needs 💪

[sribri Graduate in reply to Learnerlady]

Thanks!. I l will check and do as I am approaching week 5 R 2and 3 . Not so confident about a 20 minute run!😱

[John_W Graduate in reply to sribri]

The 20 minute run is not quite what you think it is... and it really is all about confidence.

[Learnerlady Graduate in reply to sribri]

I was the same but you will do it 💪👍